it is a food protocol (coined by the American biochemist Berry Sears) more similar to a philosophy of life than to a simple dietary scheme; the researcher, through the application of this diet, promises to reduce excess fat, eliminate hunger attacks and, at the same time, guarantee full physical and mental efficiency (even during athletic performance).BLOCKS system (already mentioned): each energetic macronutrient represents 1/3 of a block quantitatively different from the others; the blocks correspond to the energy distribution of 40:30:30 and must ALWAYS be taken in proportions of 1: 1: 1.
Sex Male Age 30 Height cm 185 Weight kg 90 Body mass index 26,3 Fat fat mass 19% Fat-free mass 72,9 Protein share with respect to the € physical activity index 1,6 Calculating Blocks Protein = 1.6g * 72.9kg 116.6g Lipids = 3g * 17 51g Carbohydrates = 9g * 17 153g 116.6g: 7g = 16.6 block parts Divided into 17 block parts Divided into 17 block parts Diet NORMOCALORICA 1919Kcal Lipids 30% 575.8Kcal 64g Proteins 1,5g / kg 240Kcal 60g Carbohydrates 57,5% 1103.5kcal 294.3g Alcohol 0g Breakfast 25% 4 blocks 355 kcal Snack 10% 2 blocks 177.5 kcal Lunch 30% 5 blocks 443.8 kcal Snack 10% 2 blocks 177.5 kcal Dinner 25% 4 blocks 355 kcal TOT energy 1508.8 kcal
Breakfast 4 blocks: CHO 36g, P 28g, L12g Apple, with peel 200g, 104kcal White yogurt 125g, 76.3kcal Turkey breast, sliced 80g, 88.8kcal Dried walnuts 15g, 91.8kcal Snack 2 blocks: CHO 18g, P 14g, L6g Tuna in brine, drained 50g, 64kcal Clementine 150g, 70.5kcal Almonds 10g, 57.5kcal Lunch 5 blocks: CHO 45g, P 35g, L15g Cod 150g, 123kcal Extra virgin olive oil 15g, 135kcal Spinach 300g, 69kcal Pears 200g, 116kcal Snack 2 blocks: CHO 18g, P 14g, L6g Low-fat cottage cheese 100g, 86kcal Grape 80g, 55.2kcal Hazelnuts 10g, 62.8kcal Dinner 4 blocks: CHO 36g, P 28g, L12g Chicken breast 100g, 110kcal Orange tomatoes 300g, 48kcal Extra virgin olive oil 10g, 90kcal Kiwi 200g, 122kcal
Breakfast 4 blocks: CHO 36g, P 28g, L12g Apple, with peel 200g, 104kcal White, low-fat yogurt 125g, 76.3kcal Turkey breast 80g, 88.8kcal Dried walnuts 15g, 91.8kcal Snack 2 blocks: CHO 18g, P 14g, L6g Bresaola 50g, 87.5kcal Clementine 150g, 70.5kcal Almonds 10g, 64kcal Lunch 5 blocks: CHO 45g, P 35g, L15g Sea bream 150g, 135kcal Extra virgin olive oil 15g, 135kcal Chicory 300g, 49kcal Pears 200g, 116kcal Snack 2 blocks: CHO 18g, P 14g, L6g Philadelphia light 150g, 72kcal Grape 80g, 55.2kcal Hazelnuts 10g, 62.8kcal Dinner 4 blocks: CHO 36g, P 28g, L12g Horse 100g, 133kcal Lettuce 150g, 27kcal Extra virgin olive oil 10g, 90kcal Kiwi 200g, 122kcal
Breakfast 4 blocks: CHO 36g, P 28g, L12g Apple, with peel 200g, 104kcal White yogurt 125g, 76.3kcal Turkey breast, sliced 80g, 88.8kcal Dried walnuts 15g, 91.8kcal Snack 2 blocks: CHO 18g, P 14g, L6g Roast beef 50g, 69.5kcal Clementine 150g, 70.5kcal Almonds 10g, 57.5kcal Lunch 5 blocks: CHO 45g, P 35g, L15g Cod 150g, 123kcal Extra virgin olive oil 15g, 135kcal Spinach 300g, 69kcal Pears 200g, 116kcal Snack 2 blocks: CHO 18g, P 14g, L6g Low-fat cottage cheese 100g, 86kcal Grape 80g, 55.2kcal Hazelnuts 10g, 62.8kcal Dinner 4 blocks: CHO 36g, P 28g, L12g Chicken breast 100g, 110kcal Orange tomatoes 300g, 48kcal Extra virgin olive oil 10g, 90kcal Kiwi 200g, 122kcal
Breakfast 4 blocks: CHO 36g, P 28g, L12g Apple, with peel 200g, 104kcal White yogurt 125g, 76.3kcal Turkey breast, sliced 80g, 88.8kcal Dried walnuts 15g, 91.8kcal Snack 2 blocks: CHO 18g, P 14g, L6g tuna in brine 50g, 64kcal Clementine 150g, 70.5kcal Almonds 10g, 57.5kcal Lunch 5 blocks: CHO 45g, P 35g, L15g Octopus 200g, 114kcal Extra virgin olive oil 15g, 135kcal Celery 300g, 60kcal Pears 200g, 116kcal Snack 2 blocks: CHO 18g, P 14g, L6g Low-fat cottage cheese 100g, 86kcal Grape 80g, 55.2kcal Hazelnuts 10g, 62.8kcal Dinner 4 blocks: CHO 36g, P 28g, L12g Egg white cooked 200g, 96kcal Mixed peppers 300g, 66kcal Extra virgin olive oil 10g, 90kcal Kiwi 200g, 122kcal
Breakfast 4 blocks: CHO 36g, P 28g, L12g Apple, with peel 200g, 104kcal White, low-fat yogurt 125g, 76.3kcal Turkey breast 80g, 88.8kcal Dried walnuts 15g, 91.8kcal Snack 2 blocks: CHO 18g, P 14g, L6g Bresaola 50g, 87.5kcal Clementine 150g, 70.5kcal Almonds 10g, 64kcal Lunch 5 blocks: CHO 45g, P 35g, L15g Halibut 150g, 165kcal Extra virgin olive oil 15g, 135kcal Radish 150g, 19.5kcal Pears 200g, 116kcal Snack 2 blocks: CHO 18g, P 14g, L6g Philadelphia light 150g, 72kcal Grape 80g, 55.2kcal Hazelnuts 10g, 62.8kcal Dinner 4 blocks: CHO 36g, P 28g, L12g Young beef 100g, 113kcal Carrots 300g, 99kcal Extra virgin olive oil 10g, 90kcal Kiwi 200g, 122kcal
Breakfast 4 blocks: CHO 36g, P 28g, L12g Apple, with peel 200g, 104kcal White yogurt 125g, 76.3kcal Turkey breast, sliced 80g, 88.8kcal Dried walnuts 15g, 91.8kcal Snack 2 blocks: CHO 18g, P 14g, L6g Tuna in brine 50g, 64kcal Clementine 150g, 70.5kcal Almonds 10g, 57.5kcal Lunch 5 blocks: CHO 45g, P 35g, L15g Mackerel 100g, 168kcal Extra virgin olive oil 10g, 90kcal Cabbage 300g, 60kcal Pears 200g, 116kcal Snack 2 blocks: CHO 18g, P 14g, L6g Low-fat cottage cheese 100g, 86kcal Grape 80g, 55.2kcal Hazelnuts 10g, 62.8kcal Dinner 4 blocks: CHO 36g, P 28g, L12g Chicken breast 100g, 110kcal Turnip broccoli 300g, 66kcal Extra virgin olive oil 10g, 90kcal Kiwi 200g, 122kcal
Breakfast 4 blocks: CHO 36g, P 28g, L12g Apple, with peel 200g, 104kcal White yogurt 125g, 76.3kcal Turkey breast, sliced 80g, 88.8kcal Dried walnuts 15g, 91.8kcal Snack 2 blocks: CHO 18g, P 14g, L6g Tuna in brine, drained 50g, 64kcal Clementine 150g, 70.5kcal Almonds 10g, 57.5kcal Lunch 5 blocks: CHO 45g, P 35g, L15g Anchovies 150g, 144kcal Extra virgin olive oil 15g, 135kcal Spinach 300g, 69kcal Pears 200g, 116kcal Snack 2 blocks: CHO 18g, P 14g, L6g Low-fat cottage cheese 100g, 86kcal Grape 80g, 55.2kcal Hazelnuts 10g, 62.8kcal Dinner 4 blocks: CHO 36g, P 28g, L12g Dogfish 150g, 120kcal Orange tomatoes 300g, 48kcal Extra virgin olive oil 10g, 90kcal Kiwi 200g, 122kcal
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According to what Sears mentions, food itself represents, if well chosen and consumed, the most powerful drug known to man.
The key principles of the Zone Diet are:
- Control of eicosanoids (prostaglandins, prostacyclines, thromboxanes, leukotrienes etc.); some of them perform positive functions such as contrasting the inflammatory response, favoring vasodilation, reducing platelet aggregation, immune pro-development, etc. Others, related to the most widespread contemporary pathologies, play a "negative" role, behaving as pro-inflammatory, promoting platelet aggregation, vaso-constricting and depressing the immune system.
- Control of the hormone insulin: anabolic and fattening
- Hormone control glucagon: catabolic and responsible for the depletion of energy reserves (sugars and fats)
Ultimately, the zone diet must be calculated using an energy distribution that respects the balance of eicosanoids and the hormones insulin and glucagon; the percentages of macro-energetics are:
- Carbohydrates 40%
- Protein 30%
- Lipids 30%
The zone diet also includes other FUNDAMENTAL RULES for reaching the "psycho-physical wellness zone", namely:
- Time between meals equal to or less than 5 hours (total, 5 meals / day)
- Elimination of foods that contain refined carbohydrates (both simple and complex)
- Withdrawal of carbohydrates from fruits and vegetables (fructose only)
- To promote the right hormonal response, every meal or snack must be composed of all 3 energetic macronutrients
- Dinner must precede sleep by about 2 hours; if the time is longer, it is better to have an additional snack before sleep.
The unit of measurement of the zone diet referred to meals is called BLOCK, suitably divided into carbohydrates, proteins and lipids (40-30-30 of the energy); they, being characterized by a different energy value from each other (CHO 3.75 kcal / g, proteins 4 kcal / g and lipids 9 kcal / g) must be added in different weights to provide 1/3 of each block: CHO 9g + P 7g + L 3g = 1 BLOCK.
recommended are those that provide a good amount of high biological value proteins (lean meats, egg whites, fish, lean fresh cheeses, etc.), unsaturated lipids (fish rich in omega 3, dried fruit rich in omega 6, extra virgin olive oil rich in omega 9 etc.) and low glycemic index carbohydrates (fruit and vegetables rich in fructose and soluble fiber).
On the contrary, the foods not recommended are those that bring high percentages of saturated lipids and cholesterol (fatty and especially red meats, sausages, salted meats, fatty cheeses, some offal, egg yolk, butter, lard, etc.) and refined carbohydrates ( confectionery containing sucrose and all sources of complex carbohydrates such as pasta, bread, rice, other cereals, legumes and potatoes).
: protein foods of the size of the palm of the hand (without fingers and both surface and thickness) should be consumed at each meal followed by a quantity of fruit equal to two closed fists.Finally, to estimate the overall energy share, it is necessary to:
- Estimating fat-free mass (FFM), by indirect methods such as skin scaling or BIA
- Calculate the protein quota based on the coefficient of physical activity (see dedicated tables)
- On it, estimate the amount of protein blocks and then, proportionally, also that of carbohydrates and lipids
- The breakdown of energy at meals is approximately
- Breakfast: 25%
- Snack: 10%
- Lunch: 30%
- Snack: 10%
- Dinner: 25%
- (Possible third snack: 10%, subtracting the energy from lunch and / or dinner)
Zone Diet Example - Day 1
Zone Diet Example - Day 2
Zone Diet Example - Day 3
Zone Diet Example - Day 4
Zone Diet Example - Day 5
Zone Diet Example - Day 6
Zone Diet Example - Day 7
